Does Online Therapy Work?: Exploring When It’s Right for You

woman in brown long sleeve shirt sitting on white couch using macbook — Image by Corinne Kutz

Looking for therapy but wondering if online sessions would be a good fit for you? Deep, meaningful connections can happen just as naturally through a screen as they do in a therapy room. Online therapy offers a powerful way to work through challenges and grow while fitting seamlessly into your life.

If you’re curious about online therapy, I’m here to share what we know about its effectiveness and what you can expect from this contemporary approach to psychotherapeutic connection. Research shows that online therapy offers unique advantages for many people – from the comfort of connecting from your own space to the flexibility of fitting sessions into a busy schedule.

Does Online Therapy Work?

Although we may think of online therapy as something new, live online therapy has taken place since the early days of the Internet, with a record of the first paid therapy session dating from 1995. More recently, the COVID-19 pandemic significantly increased the use of online therapy, and many studies have looked at the impact of moving therapy online during that period.

The research is clear and reassuring: online therapy can be just as effective as in-person sessions. Studies have shown that clients and therapists can build strong therapeutic relationships online, with no significant difference in how well therapists understand their clients’ feelings or how strong the therapeutic connection becomes. In fact, many people find that the added privacy and comfort of being in their own space helps them open up more freely about their challenges.

What’s particularly encouraging is how flexible online therapy can be. Whether you’re working with anxiety, depression, relationship issues, or other concerns, most therapeutic approaches translate well to the online environment. Although online therapy may not be appropriate as a replacement for in-person therapy for all clients, research has found that positive outcomes are possible.

Creating a Connection Between the Client and Therapist

A study evaluating empathetic accuracy and the therapeutic alliance across online therapy, telephone therapy and in-person therapy found no significant differences between the groups regarding how accurately therapists understood clients’ feelings or how strong the therapeutic connection was. In the online therapy sessions, positive attitudes toward online therapy and the therapist’s accuracy in understanding clients’ emotions helped strengthen the therapeutic alliance.

Research has shown that online sessions offer significant benefits, including increased convenience and access for those who cannot physically travel to see a therapist. While online therapy might feel different initially, the core elements that make therapy effective – trust, understanding, and professional support – remain just as strong in the virtual space.

a woman sitting on a couch using a laptop computer — Image by Surface

The Pros and Cons of Online Therapy

The advantages of online therapy make it an attractive option for many people.

Some of the benefits of online therapy include:

The convenience of connecting from home eliminates travel time and makes it easier to fit therapy into a busy schedule.
Online sessions also offer greater privacy – there's no waiting room and no chance of bumping into someone you know.
For those who live in remote areas, have mobility challenges, or struggle with anxiety about leaving home, online therapy breaks down these barriers to accessing mental health support.
Many clients feel more comfortable opening up from their own space, and the flexibility to switch between online and in-person sessions when needed adds another layer of convenience.

However, online therapy isn’t without its challenges.

Some of the potential downsides of online therapy to be aware of are:

Technical issues can sometimes interrupt sessions, so having a reliable internet connection and a backup plan is essential.
Finding a completely private space at home can be tricky, especially if you live with others.
Some therapeutic techniques might need to be adapted to the online environment, and certain forms of therapy may work better in person.
It’s also worth noting that online therapy might not be the best fit for people experiencing severe mental health crises or those who strongly prefer face-to-face interaction.

As with any form of therapy, the key is finding an approach that feels right for you and supports your mental health journey.

What Makes Online Therapy Work

In Advances in Online Therapy, authors Weinberg, Rolnick, and Leighton believe that most, if not all, modalities can be offered online through video-based, human-facilitated psychotherapy. They identified common themes that impact the outcome of online therapy across a range of modalities, including hypnotherapy and Emotionally Focused Couples Therapy (EFCT).

They found that successful online therapists bring flexibility and creativity to virtual sessions and adapt techniques to work effectively online. The therapist’s attitude matters enormously – those who approach online therapy confidently and positively help create stronger therapeutic relationships. A solid plan B for those inevitable tech hiccups ensures that connection issues don’t derail your progress. When these elements come together, the virtual therapy room becomes just as powerful a space for healing and growth as any physical office.

woman in gray tank top and blue denim jeans sitting on gray couch — Image by Corinne Kutz

Keeping it Flexible

In a few cases, clients I typically see in person have temporarily switched to online sessions when not feeling well or if they were exposed to a contagious illness. Research has found that clients often feel secure and engaged during online sessions, and many appreciate being able to switch between online and in-person therapy when needed.

I’m happy to adapt and use the opportunity to deepen my relationship with the client, appreciating their effort to keep themselves and others well while continuing their therapeutic work. Similar to the progress experienced during the COVID-19 pandemic, moving from in-person to online therapy provides a sense of continuity and a way to adapt to exceptional circumstances.

Embracing Virtual Therapy

As we continue to embrace digital solutions in various aspects of our lives, online therapy has proven to be more than just a temporary alternative to in-person sessions. Whether you’re dealing with a busy schedule or mobility challenges or prefer the comfort of connecting from your own space, online therapy offers a viable path to mental health support. While it may feel different from traditional therapy, research consistently shows that virtual sessions make meaningful therapeutic relationships and positive outcomes possible.

Book a consultation

As a therapist who has worked with online and in-person clients, I’ve witnessed firsthand how online therapy can create powerful opportunities for growth and healing. The key is finding the right fit for your needs and circumstances. If you’re considering online therapy, I encourage you to take that first step. The therapeutic space, whether physical or virtual, remains a place of safety, understanding, and transformation.

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